# of Equivalent Personal Days Based on Average # of Hours Worked per 5-Day Week. # of Equivalent Vacation Days Based on Average # of Hours Worked per 5-Day Week. To calculate the amount of vacation, personal, and sick time you have each year, use Section 2 if you are paid monthly or Section 3 if you are paid biweekly.
1. Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle.roteins that are great for building muscle include: 1  Red meat like beef, pork, lamb, venison, bison, etc. 2  Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc. 3  Poultry breast, from chicken, turkey, duck, etc. 4  Eggs, especially egg whites.
Eat plenty of protein. Protein helps build muscles, so when you're trying to bulk up, it should be a mainstay of your diet. Find ways to make protein the focus of all of your meals. Choose fish, chicken, lean beef, pork, and other types of meat to supply yourself with protein. Eggs are also a great source of protein.